4 Sneaky Ways To Eat More Protein (Plus 7 Recipes To Try)

Protein isn't just for cavemen. The nutrient commonly associated with meat is also secretly hiding in a lot of your favorite foods. Ingredients like Greek yogurt, lentils, chickpeas, and even quinoa carry a surprising amount of protein, and are easy to add to practically any meal. So yes, you can be a vegetarian and still fill up on protein.

Not sure how to start incorporating these ingredients into your meals? We've got you covered. Thanks to some tips and recipes vetted by registered dietitians, you'll never be hungry for protein again.

1. Add cottage cheese or Greek yogurt to your oatmeal or salad.

This trick is for everyone who loves a little butter in their morning oatmeal. If you still want that creamy texture (but none of the fat and ALL of the protein), plop in a dollop of Greek yogurt or cottage cheese. If you’re into the idea of a savory oatmeal, you’ll want to add cottage cheese. If you prefer to keep things sweet, opt for Greek yogurt in your bowl of oats.

As for salads, either options work as an excellent alternative to dressing or cheese. "Top a spinach salad with cottage cheese rather than high-fat dressing for a protein punch," says Jodi Danen, R.D.

2. Throw some beans in your sandwich.

Though it may seem unexpected, this trick totally makes sense. Start by using a bean spread like hummus in place of mayo—one of Jessica Levinson, R.D.N's preferred tricks. You can also mash beans into whatever filling you're using. Adding chickpeas to tuna or chicken salad is a great way to squeeze in some extra protein, and the flavor of the beans is mild enough that it will hardly affect the sandwich you're used to. Alternatively, you can use a black bean patty or something similar as your sandwich centerpiece.

With eggs AND a luscious bean spread this is the breakfast you need to get going in the morning. Get the recipe here.

3. Put an egg on it.

"Eggs are a popular protein choice for breakfast, but they can also boost the protein content of any meal," Patricia Bannan, MS, RDN, author of Eat Right When The Time Is Right, explains. While you may already be adding the occasional hard boiled egg to your daily salad, there are so many other ways to add this simple protein to just practically anything. Start by topping your next rice bowl with an easy poached egg, and go from there.

Amy Gorin, R.D. recommends making sure to include one egg per serving in this dish, and to save any extra almonds you may have for yogurt toppings. Get the recipe here.

4. Quinoa works every time.

Always keep a bag of quinoa handy. The superfood is notoriously high in protein and, according to Levinson, is easy to sub in for almost all other grains. Plus, it tastes great in anything from cheesy casserole to fried "rice."